The highest and first fat in our body is stored on the stomach and waist. How To Remove Fat From Your Body By Exercise? A senior doctor of New Delhi AIMS Hospital says that the internal activity of the body slows down due to abdominal fat and increases the chances of getting many diseases.
how to remove saturated fat from your body?
Sports physiotherapists say that the process of fat burning can be speeded up in a healthy way by combining proper nutrition and proper exercise. And abdominal fat can be reduced. Dr. explains how to reduce waist fat in a month by 4 inches less exercise can be done.
How to start Exercise for Flat Bally Fat?
1 to 3 days
Increased body flexibility
Do light warm-up exercises. This will make the body flexible and ready for further exercise.
3 to 6 days
Gradually increase the time of exercise, develop stamina for more difficult exercise in the body.6 to 9 daysSpin bike, go get walk
Increase exercise time. Allow more time for exercise like spin bike, tread mill walk.
9 to 12 days
Exercise the lower pelvic area
Do single leg crunch, double leg crunch, both morning and evening exercise like scissors.
12 to 30 days
Do the full exercise of the waist and abdomen
Perform leg stretches, leg drops, cycle crunches, planks, wee crunches, side crunches and abdominal exercises with chronic exercises.
Also Read Best baby care tips for New Moms Click Here
How to have a diet plan to reduce stomach?
- Reduce sugar
Sugar contains fructose which increases fat around the abdomen. Cold drinks, artificially flavored juices, and sweetened beverages increase the risk of obesity by up to 60%.
- Increase the amount of protein in the diet
Foods like soybeans, tofu, nuts contain protein. Eating these often do not cause hunger and reduces calorie intake. Fat does not accumulate around the abdomen.
- Reduce the number of carbohydrates in the diet
Items such as white sugar, white bread, pasta, flour increase fat. Eating them less helps a lot in reducing belly fat. Eat more green vegetables.
- Have a healthy breakfast
Avoiding breakfast increases appetite and increases weight. Oatmeal, oatmeal, and high protein breakfast are helpful in reducing abdominal fat.
- Take Fiber Foods
Fiber such as legumes, whole grains, peas, cabbage, beans, etc. is high in fiber. They also have good digestion and do not store fat in the stomach.
- Take Fiber Foods
Which Exercises to do to Reduce Stomach?
- Single leg stretch
Lying on your back, raise both legs up. Now bend the left leg from the knee and fasten with hands. Straighten the leg after 5 seconds. Then do the same procedure with the right leg. Repeat 10-12 times.
- Double leg stretch
Lying on your back, raise both legs up. Then bend both legs together at the knees. Hold the feet with your hands for 5 seconds. Straighten the legs. Repeat 10-12 times.
Lying on your back, raise both legs up. Slowly lower the right leg and straighten it. Then raise the right leg, bring the left leg down. Repeat 10-12 times.
- leg drop
Lie on your back and raise the legs slowly upward and straighten. Wait a while Then bring the feet down and stop making a 45-degree angle. Repeat this 10-12 times.
- Bicycle Crunch
Lay on your back. Turn your feet under your head in the air. Also, try to touch the knees with the elbow. Repeat 10-12 times.
- Plank Exercise
Lie on your stomach. Now lift the body with legs and hands. Keep the body thin. Maintain this position for 10 seconds. Repeat 4-5 times.
- Side Plank
I lay down in my armpit. Raise the body with one hand and both legs and hold it for 30 seconds. Keep the abdomen and thighs high. Do this 10-12 times.
8. V Crunch
While exhaling, lie on your back, raise both hands up to the ear. Then exhale, raise both legs up and create a V-like position. Do this 10-12 times.340